Protein is one of the essential building blocks of the human body, crucial for muscle building and repair. If you are interested in gain muscle and/or lose fat, you probably know how important it is to increase your daily intake of this macronutrient. But is there an upper limit to how much should you consume? How much protein is considered excessive?
There are goals, but it’s hard to go too far. Here’s what the experts say.
Are high protein diets safe?
First of all, it is very difficult to eat so much protein that it has a negative impact on your health. According to a study published in the American Journal of Clinical Nutritionthe average American consumes less than half of what is widely considered the “upper limit” of protein consumption: 35 percent of daily calories.
However, studies suggest that active people above this upper limit may not experience adverse effects. In a 2016 study published in the Journal of Nutrition and Metabolism14 healthy, resistance-trained men alternated between months of eating their normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day). To put this into context, a 154-pound person would need to eat over 210 grams of protein per day on this diet, which is equivalent to almost two pounds of chicken.
After a year of monitoring the subjects, the researchers found “no harmful effects on blood lipid measurements as well as liver and kidney function,” where most adverse responses to proteins would occur.
In addition, there is research which suggests that existing recommendations may be too weak for certain populations, including adults over 65 years of age, pregnant and breastfeeding women, and healthy children over 3 years of age. So, as the scientific discourse around excessive protein continues, it is important to recognize the emerging literature that validates the safety and effectiveness of high-protein diets for those who need more.
3 effects associated with high-protein diets
While studies have explored the potential risks of too much protein, the Institute of Medicine’s Dietary Reference Intakes state that there is “insufficient data» to establish causal relationships between proteins and health complications, thus highlighting the need for controlled clinical studies.
1. Stomach upset/discomfort
Some people may suffer from gastrointestinal problems resulting from protein supplementation. This may be due to the lactose content of some protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or vegetable protein is less likely to cause these problems because they contain less lactose than whey protein concentrate, if at all.
Potential gastrointestinal issues can also come from whole foods. “If you eat too much animal protein and not enough complex carbohydrateswhich contain fiberyou may experience mild constipation,” says Quyen Vu, MS, RDN.
2. Kidney problems
Some studies reported an association between high-protein diets and kidney function. However, it is “extremely rare” for athletes to develop kidney problems or other metabolic disorders due to high protein consumption, he explains. Glenn Gaesser, Ph.D., FACSMprofessor of exercise physiology at Arizona State University.
3. Heart problems
Some research suggests that eating too much protein can affect the cardiovascular system.
“Several population-based cohort studies indicate a higher risk of premature mortality associated with high-protein diets, such as the conventional diet. low carb dietwhich contains much more protein than the typical American diet,” says Gaesser.
However, he continues, “higher protein intake, per se, may not be the problem, but rather other characteristics of the diet, such as high amounts of animal fat and low amounts of animal fats. fiber-rich foods.”
Can eating too much protein affect weight loss?
In a word, yes. Protein is a source of calories. If your goal is to lose weight, it is important to create a calorie deficita state in which you burn more calories than you consume. If you eat so much protein that it reduces (or erases) your calorie deficit, it can be detrimental to weight loss.
“Protein not used for the body’s usual growth and maintenance functions can be used as energy, when other sources are lacking, and can be converted to fat,” explains Mindy Haar, Ph.D., RDN, CDN, FANDregistered dietitian nutritionist and assistant dean at the School of Health Professions at the New York Institute of Technology. “If overconsumption of protein causes you to consume more calories than necessary, you will gain weight.”
However, protein is still an integral part of most weight loss efforts. A meta-analysis 24 studies found that low-calorie, high-protein diets produced more positive changes in overall body composition than a standard protein diet. This is likely because protein promotes satiety and can help preserve muscle.
How do you know if you’re eating too much protein?
Your first clue will probably be a stomach ache or other minor gastrointestinal drama. Even if you have courage of steel, know that it is possible to eat more protein than you can effectively process.
“Your body can only use a certain amount of protein in one sitting, which is about 30 grams,” explains Lisa Moskovitz, RD, CDNCEO of New York Nutrition Group. “This equals about four ounces of cooked chicken breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”
It is also important to space out protein intake throughout the day because the body does not store excess protein.
“I often find in my practice that athletes try to concentrate their protein intake in one or two meals,” explains Maddi Osburn, RDN, LDregistered dietitian nutritionist in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, it will not get the most optimal muscle growth response and will either be excreted or stored as fat. Additionally, eating too much protein could replace other important nutrients, like carbohydrates, fatand fiber – which is equally important for optimal recovery and performance.
